Posted on June 19, 2014 by Jenny Cromack

Believe it or not the key to removing most cases of lower back pain is through strengthening the whole body… in a balanced manor! Research and experience has shown that spending time strengthening and conditioning the whole body is more effective than “core” work on the lower back. The problem with isolation training is that you’re not training the body to function as it should in one whole unit. So after 12 weeks of rehabilitation focusing on isolation exercises, this often fails to transfer to functional movement patterns, such as squat actions and deadlift motions and so you’re back to square one!

Now, I’m not saying either that you don’t have to spend time doing isolation work however the common notion that you do your rehabilitation work then start training again and you’re able to do squats, deadlifts etc is often a simplistic and incorrect view. Once back pain has been removed through the utilisation of isolated stretching and isolation exercises, more whole body movements should be incorporated immediately.

So to summarise you should follow the following points to help get rid of lower back pain:

• Avoid any specific isolated core work if you have a back injury, it will only increase pressure on your disks.
• You must achieve balance in the strength and mobility of the effected muscles, your physiotherapist should be able to tell you exactly what muscles your need to strengthen and stretch and the relevant exercises, if not find another professional.
• Once you have achieved the required strength and flexibility immediately incorporate whole body compound movements.
• Build up the weight slowly and maintain structural balance, if you’re not experienced in resistance training, I highly recommend hiring a personal trainer to at least complete your programming as they will ensure structural balance is maintained.